Monday Meditation: Give me an “I”

“Improvement begins with I.”

-Arnold H. Glasow

Grief is overwhelming, and grievers may frequently turn to their grief supporters for help getting through the initial trauma of loss and then healing. Some grief supporters are really great at being there for the griever in their lives, others aren’t as helpful. While being surrounded by amazing support is important for grievers, even the best grief supporter cannot heal a griever.

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Six Years and Counting…

Today (at 10:36a.m.) marks six years since my mother’s death.

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Monday Meditation: Fight or Flight

“In boxing, they say it’s the punch you don’t see coming that knocks you out. In the wider world, the reality we ignore or deny is the one that weakens our most impassioned efforts toward improvement.”

-Katherine Dunn

Grief throws many things at you in fast succession; it is overwhelming. Grievers may barely get a break between one thing and the next. Sometimes it’s hard to breathe; reality can feel too real at times and it can be tempting to avoid it or numb ourselves to forget about it.

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Monday Meditation: Open With Loving-Kindness

“Bitterness imprisons life; love releases it.” 

-Harry Emerson Fosdick

It is easy to become angry and bitter after losing a loved one. Finding or feeling joy and hope seems impossible. We may even feel that the loss is somehow a punishment, an action taken by the universe to ruin our lives. We may even lash out at others, finding long-lasting comfort in the anger that comes with grief.

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Grief 101: Anger

The following series of posts outlines the traditional “stages” of grief as presented in Elizabeth Kubler-Ross’s On Death and Dying (1969). The stages are: Denial, Anger, Bargaining, Depression, and Acceptance. This post addresses anger.

Grief 101

Please see my post called The Five Stages of Grief” for a brief discussion of the five-stages.

Anger is perhaps the second most common emotion associated with grief (the first being sadness). Anger is one of those emotions that everyone understands: we are comfortable with it, we know how to express it, we know how to share it, we know how to recognize it. Grief is compromised of a lot of emotions we may or not fully understand and anger seems to be a catch all for the mish-mash of feelings we experience. Our emotional vulnerability when grieving can also contribute to anger, since are taught to view emotionality as a weakness.

Of anger, writes:

  • “It would be better to see anger as a ‘state’ during the grieving process where the circumstances or conditions of life are such that anger might easily be the response.”
  • “Being angry is a way of releasing energy, of protesting a loss that does not make sense or seem fair.”

In other words, anger is a way of responding to circumstances of grief that allows us to expel energy and protest the unfairness of the loss we experience.

The anger experienced in grief can be directed at anyone: the griever (as an outlet of guilt), grief supporters, or even the deceased themselves. It is common for grievers to be angry at the fact that their loved one died but also to be angry at the loved one for dying.

Anger arises from the overwhelming and stressful nature of loss and grief. Grief-related stress can feed a griever’s anger as well, giving fuel to the fire that keeps them locked in a state of anger, preventing the chance to heal.

Despite the helpful aspect of anger, it has its downsides. Anger can lead to a griever’s isolation and cause them to seem unapproachable to their support network. It’s hard for grief supporters to reach out to a griever whose go-to response in conversations and/or when presented with suggestions or advice is to lash out in anger. Although we have familiarity with anger, we should remember that it does have its limits–both for the person experiencing it and for those receiving it.

What should we do with our anger as a griever? Feel it, don’t suppress it. advises that a griever should “[b]e willing to feel…anger, even though it may seem endless. The more you truly feel it, the more it will begin to dissipate and the more you will heal.” Trying to avoid anger or masking it will only repress the anger. It will return and it could be more damaging the second time around as it has not been reduced but compounded by time and added stressors.

What else can we do to deal with anger that evolves from and during grief?

  • Cry if you need to. Tear are way for body to release stress.
  • Write an angry letter. Don’t send it! But helps get the emotions out.
  • Exercise helps reduce stress that can lead to anger.
  • Scream as loudly as you can (in a safe space–like your car)
  • Practice relaxation techniques like deep breathing or yoga.

To help reduce anger, suggests that when a griever:

  • try to calm your body (deep breathing, exercise, shift focus to distance self from the emotional trigger event),
  • identify the cause of the anger (sometimes we know the cause, sometimes we don’t, sometimes the anger has been building and the event was the last straw,
  • communicate the anger somehow (write in a journal, talk to a friend, see a therapist),
  • and plan a course of action (view the situation from another person’s perspective, reframe the situation from different angle, work on increasing emotional resilience).

As with all grief-related emotions, anger is cyclical–once it disappears it may return at a later point, in part influenced by other emotions within the griever (such as guilt). And while grievers should feel their anger and let it run its course, grievers should be sure to check their anger to make sure it doesn’t overwhelm them and/or isolate them from support. If anger becomes obsessive or uncontrollable, grievers should seek professional assistance.

In short: anger (no matter when it happens during grief) is an expected and normal part of the grief experience and reflects the reality of loss as a griever moves from denial or disbelief to the reality and permanence of the loved one’s absence.


Monday Meditation: Strength & Courage

“Being deeply loved by someone gives you strength, while loving someone deeply gives you courage.”

-Lao Tzu

When we lose a loved one, we often lose the person who most believed in us, the person we leaned on when we needed to rest and gather ourselves. Once gone, we lack the support and encouragement that gives us strength when we need it. Being loved provides us strength.

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Monday Meditation: To Love, Listen

“The first duty of love is to listen.”

-Paul Tillich

Grief is a response to love lost and grief is the expression of deep love itself. As such, grievers must honor the love within grief, and listen to what it shares about their life, their memories, and their future.

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Monday Meditation: Sorting the Mess

“Sometimes things have to get worse before they get better.”

-Marilyn Ferguson

If you’ve ever moved, you know how stressful it is to be surrounded by a mess that you have to put away. But, before you can put anything away, you have to figure out where everything is going to go, and to do that, first you have to organize the rooms and furniture. Then, after organizing, sorting, and putting away you are left with some things that just don’t fit anywhere. Turns out, moving was the easy part. Unpacking and reorganizing is long and frustrating. Finally, though, after years of living in organized disorder and shedding what no longer fits, you can say that you are done. Well, mostly…because you need new things to take the place of what didn’t fit or was broken along the way.

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Monday Meditation: Tomorrow was, Today is…

“There is only one day left, always starting over: it is given to us at dawn and taken away from us at dusk.”

-Jean-Paul Sartre

At first, grief days may be a whirlwind of chaos and disbelief. Then they may settle into long stretches populated with questions like ,”What now?” Nights seem longer at first, endless even. One or the other may seem more daunting as you wonder how to get through another day or night without your loved one. Then some days become “good,” and others “bad.” It’s hard to tell what the day will bring.

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Contemplative Craft

I have long paired crafting with suffering. Crafting brings a meditative moment to life, helps reduce stress, and melts chaotic elements (if only for a short time). I have crocheted and knit for over twenty years and have had various iterations of craft shops. Now, my shop and my craft have a greater purpose: to provide comfort for grief.

Photo by Surene Palvie on

My companion craft website is up and running…though, still under construction. I hope you enjoy the site as it develops. I plan to offer handmade condolence items and memorial project ideas.

There are two ways three ways to reach the shop:

  1. by clicking the Contemplative Craft menu heading at the top of the page,
  2. by clicking HERE, and
  3. by typing directly into the navigation bar.

Monday Meditation: Follow What Feels Good

“Re-examine all that you have been told…dismiss that which insults your soul.”

-Walt Whitman

Social opinions on grief are everywhere. They invade a grievers space from day one and snowball over time thanks to well-meaning (and not so well-meaning) grief supporters who aim to “fix” us and help us “get over” loss.

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Monday Meditation: A Chance to Renew

“Problems can be experienced as…a chance for renewal rather than stress.”

-Marilyn Ferguson

January 1 may be a fresh start for the calendar, but grief-related stress and issues don’t get the same consideration. Grief rolls over from year to year, and whatever has accumulated over time continues to expand. This produces stress and perhaps a desire to avoid whatever lingering issues are present in an effort to “start fresh” for the new year.

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Monday Meditation: A Time for Reflection

“It is only by reflecting on the past that one can create a better future.”

-Rithy Panh

This is the last week of the 2020. What a year it has been.

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Christmas 2020

2020 has been messy. That’s being kind. Christmas is right around the corner and the messiness continues as we move to celebrate in ways that deviate from years past. Traditions have been paused for a year and we’ve had to become creative about how we celebrate at a distance.

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Monday Meditation: Season with Joy

“It is a fine seasoning for joy to think of those we love.”


Holidays may be an awkward time for grievers. First holidays, especially, can be tough. There is no etiquette for how to handle the first year of special events without a loved one. Do we relish in memories of past holidays? Do we share memories with others? Will memories bring sadness? If I am happy, am I disrespecting my lost loved one?

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